What are the side effects of sunflower seeds?

Sunflower seeds have a high nutritional value, but can cause side effects if consumed improperly or excessively. The main ones are as follows:

1. High calories - risk of obesity
   Sunflower seeds contain a large amount of fat (about 40 - 50 %). Prolonged and excessive consumption increases the total caloric content of the diet, which may lead to an increase in body weight.
2. Excessive salt intake
   Many people prefer salted seeds, which are high in sodium. This can cause edema, high blood pressure and adversely affect cardiovascular health.
3. Dental damage
   Regular «snapping» of seeds erodes tooth enamel, damages the surface of teeth, and can also cause gingivitis or loose teeth.
4. Digestive problems
   Sunflower seeds are rich in fiber and fats. An excess of them can lead to indigestion, bloating, diarrhea..
5. Risk of aflatoxin contamination
   If not stored properly, seeds can be affected by mold fungi of the genus Aspergillus, that produce aflatoxins - liver-damaging toxins.
6. Excessive intake of micronutrients
   Seeds contain a lot of phosphorus, magnesium, selenium and other elements. Long-term excessive consumption may lead to the development of electrolyte imbalance or kidney strain.
7. Lipid metabolism disorders
   Because of their high fat content, frequent consumption of sunflower seeds can lead to a increase in blood lipids, which increases the risk of hyperlipidemia.

✅ Recommended consumption rate:
It is advisable for adults to consume no more than 30 grams (approximately one small handful) per day. It's best to choose unsalted, unflavored and unspiced sunflower seeds.